If you already decided to start getting fit, but you can not pay a membership, do not worry, remember that wanting is power and it is very easy to exercise from your own home, even if you do not have any equipment.
The bridges help strengthen your abdomen, lower back and tendons of the thighs. In addition, it helps you maintain and improve your posture either sitting or standing.
How: Lie on your back and bend your knees by placing your feet on the floor at hip height. Elevate your hips so that your body forms a posture similar to a table. Hold the posture for 30 seconds, repeat three times.
This exercise works with large muscle sections of the midsection of your body, which means that it will help you to have more strength in the abdominal area. Tones the abdomen, can reduce back pain, and improves flexibility.
How: Lie on your side with your legs fully extended. With the help of your elbow, lift your body and keep it straight. Hold the posture for 30 seconds and now try the other side. Make three sets.
Lizards are a full-body exercise. They help you focus your effort on the arms, abdomen and lower body. Your muscles become stronger as they work together.
How: First put yourself in the ironing position. Put your firm hands on the ground and lower the lower part of your body until your chest touches the ground, always keeping your back straight, and rising again. Repeat 10 times and make three sets.
This exercise will strengthen the muscles of your legs, and the more muscle mass your body has, the more energy it will burn.
How: Stand straight with your legs spread at shoulder height. Lower your body as much as you can, for this you will push your hips down and bend your knees. Your back should remain neutral all the time. If you are new to the squats, work slowly until you get more down. Repeat 15 times and make three sets.
The rudeness helps you improve your balance and works directly on your muscles and legs.
C ow : Stand straight with legs apart to shoulder height. Take a step forward and bend your knees at a 90 degree angle, always with your back straight. The back knee should not touch the ground. Return to the starting position and repeat with the other leg. Go forward while doing the exertions. Make three sets of 12 repetitions.
These types of exercises strengthen your abdomen and can also help stabilize your spine.
How: Lie on your back and bend your knees by placing your feet on the floor. Place your hands behind your head and take your top part up, separating it about 10 centimeters (at least) from the ground. Return to the starting position and repeat. Make three sets of 15 repetitions.
You do not need to have sophisticated equipment to exercise your triceps. The funds will help you strengthen them with your body weight. Do these exercises slowly and carefully as you could hurt your shoulders.
How: Locate a chair or similar piece of furniture that is stable. Stand a few steps forward and with your back to the chair. Place your two hands on the edge of the chair and lower until your knees and shoulders are at 90 degrees, now lower more and return to 90 degrees. Make sure your elbows are bent. Make two sets of 15 repetitions.
These exercises can be done without any special equipment and only use your body weight, plus they are quick and you can take 15 to 20 minutes a day to do some repetitions. Try to do this routine daily to improve your health and tone different muscle groups.